Lean Beef, Steak, Hamburger, and more! Eat only the lean cuts of red meat. You don't want to be gobbling down all that nasty saturated fat.

Nothing, and I mean nothing beats red meat for building muscle. Buy 96% lean beef in bulk and cut it up into 4-6 oz servings and freeze for later. Buy some sirloin steaks and marinade them and then freeze for later. Roast beef is great too!

Any lean red meats will work great for building muscle. Have a few servings per day. Red meat is definitely at the top of the list of foods that build muscle.

It would be even better if you could get grass fed red meat from a local farmer. Check around and you can usually find one. Tastes great too!

Salmon

Wild Salmon is the best choice here. Wild salmon is very high in protein and good fats coming in the form of Omega 3 fatty acids.

A diet high in good fats is required for fast muscle building. Fats are dense in calories and create an optimal muscle building environment for your body.

With Salmon, you don't even have to worry about eating a good source of fat with your protein. The good fats are already there!

Fish Oil

Since we're discussing fish and good fats for your diet, we should go ahead and talk about fish oil. Fish oil is an absolute must for weight lifters.

Unless you eat fish all the time, you're going to need to buy a fish oil supplement.

Fish oil adds more of the best fatty acids to your diet. Fats create that optimal muscle building environment that you're looking for by increasing testosterone levels.

Increased testosterone levels give you the advantage you need to build muscle fast! Get that fish oil supplement today and take 2-3 capsules with several of your meals each day.

I like the liquid type too.

Veggies

You're probably thinking, what??? Yes, veggies are on the list of foods that build muscle!

I stress very important when I say veggies are important to your muscle building goals. Go without your veggies and build less muscle.

Eat veggies throughout the day. Make a bag full of mixed veggies to eat throughout the day with your meals. A variety is great. Eat salads with romaine lettuce and raw spinach leaves.

Broccoli, asparagus, brussell sprouts, cucumbers, carrots, bell peppers, spinach, lettuce, greens, celery, and more should all be a part of your muscle building diet.

Try to add veggies to every meal. For example, have a spinach omelet for breakfast. Great tasting and very nutritious. Do not forget your veggies!

Oats

Oats are one of the best sources of carbs you will find. Buy the old fashioned Quaker Oats or whatever you can find. Just don't buy the quick oats.

You can grind up oats using a coffee grinder and add them to your protein shakes for a quick muscle building meal.

Whatever you do, don't screw up your oats by adding sugar and butter to them.

Don't turn a healthy meal into an unhealthy meal. A small amount of natural peanut butter mixed in with your oats also makes them much easier to eat.

Waxy Maize Starch

This is my absolute favorite muscle building carb to use only in pre and post workout shakes.

I use waxy maize in combination with branched chain amino acids (BCAA's) before and after every workout during a muscle building cycle.

If you choose to go this route, go with about a 4:1 ratio of waxy maize starch versus BCAA's. So, if you use 60 grams of waxy maize, add 15 grams of BCAA's to your shake.

Waxy Maize is a very fast acting carb and has no taste. I suggest you get your waxy maize flavored or at least buy some flavoring at the store. Make sure it's natural flavoring.

UPDATE: I would be careful with corn starch. I have stopped taking this as I did in the past. Yes, this helps build muscle fast BUT it's a processed food and not as healthy as whole foods.

Milk

Milk has really been criticized at times throughout the fitness industry. Unless you're an elite level bodybuilder getting ready for a show or you're allergic to milk, I suggest that you add milk to your diet for extra calories.

Real milk is the best. Milk that comes from a local farmer that feeds grass to the cow is the best.

Add milk to your protein shakes, have a glass for breakfast, have a glass with your dinner, or have milk with your high fiber cereal.

I prefer whole milk. Whole milk gives you 8 grams of protein per cup! Milk tastes great, and the liquid form makes it easy to get those extra calories in.

I do recommend REAL milk from a local farm if available. HUGE difference from the milk you get in grocery stores.

Eggs

In the past, eggs were one of the cheapest forms of protein available. They are still fairly cheap even though the price of them has more than doubled the past few years.

Eat your eggs in many different forms and don't worry about eating too much cholesterol unless you're packing in a few dozen per day.

Be creative. Fry your eggs in olive oil or use a no calorie cooking spray. Add hard boiled eggs to your salads. Make an egg omelet packed with veggies and meat.

Fruits and Berries

You should always include fruits and berries in your diet. Some fruits and most berries are a great source of fiber. Berries provide you with tons of antioxidants. Prevent sickness with a diet high in fruits and berries.

I love making a protein shake packed full of strawberries, blueberries, rasberries, blackberries, and canteloupe.

You can add any berries to your oatmeal in the morning, or add them to a high fiber cereal with milk.

Nuts

Nuts have to be included in the list of foods that build muscle!

Nuts have lots of calories that help you reach your calorie surplus level each day. They are packed full of muscle building nutrients along with good fats.